Is It Better to Shower at Night in the Summer?

Eradicate the Odor

Most people shower to remove or prevent body odor. That odor is produced in part by sebum, an oil the skin manufactures to keep it moisturized. When you shower, you remove the sebum from the skin—along with all the dirt it can collect. Hot showers further strip the skin of sebum, dirt and potentially offensive odor.

“That’s why people are inclined to shower more frequently in summer,” when sunblock and sweat may add to that tacky, dirty feeling, Dr. Ogunleye says. However, she adds, “lotion may marginally attract more dirt, but not enough to make a huge difference as far as odor.”

While the cultural norm in the U.S. is to shower at least once a day, typically in the morning, showering habits are actually more tied to culture than many would suspect. “There is some evidence to suggest that different ethnicities produce different levels of sebum,” the dermatologist says. “Some people shower every night because that was what their family did,” she says.

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What Your Gait Says About How You’re Aging

Lou Schuler  shared this storyi n Silver Sneakers:

I grew up, like so many of my fellow boomers, in fear of turning into my parents. And like so many of us, I used that fear as motivation to eat better, exercise more, use sunscreen, and age as gracefully as possible. But long after my parents’ generation passed the torch to us, I still feel that dread. Not of getting old—I vastly prefer it to the alternative—but of looking old.

That thought came back to me on a recent Saturday morning in the grocery store. It seemed like all the older people pushing carts had a similar side-to-side movement in their hips and shoulders when they walked. As they stepped forward with the right leg, they would lean to the left. On the next step, they’d lean to the right as they moved the left leg.

The walking pattern is so common it has a name: Trendelenburg gait. It’s often seen in older adults who need or have recently undergone a hip replacement, which makes sense since the signature feature is an inability to hold the hips level when walking.

“With women, the pelvis will literally go side to side, like a bell,” says Michael Stare, D.P.T., a physical therapist and owner of Spectrum Fitness Consulting in Beverly, Massachusetts. With men, you’re more likely to notice that their upper torso leans over the supporting leg when the other leg comes off the ground.

You can picture it like this, Stare says: Imagine an elderly couple walking down an extremely narrow hallway that’s just been painted. The woman with Trendelenburg will end up with paint on her hips, while the man with Trendelenburg will have paint on his shoulders. But it’s still the same thing, and it has real consequences.

Fortunately, by doing a few simple exercises regularly, you can help avoid the age-related changes in gait and the problems associated with them. More on that later.

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99 Amazing Pre-Workout Snacks to Crush Your Next Workout

Danica @ Health Listed asked Healthy Lombard if we would like to share the following info. with our readers and we replied “YES!!”   However, we don’t really have room to post her entire article so here’s a  link to the list as well as some fantastic background data she shared .

99 Amazing Pre-Workout Snack Ideas

 

Danica also shared  that as a workout enthusiast, your main goal is to get your body in the absolute best shape possible.While hitting the gym and going for a run will obviously test your body’s strength and fitness level, the kind of food that you eat is equally important to the entire process.  In fact, we argue that it’s the most important.

Eating a healthy, well-balanced snack or meal before you start getting sweaty is one of the best ways to prep yourself for an intense workout.In this epic guide, Danica will show you 99 different recipes for pre-workout snacks that you can easily make no matter your skills in the kitchen. And … you can even filter the entire list by diet preference and workout type!​

Why Pre-Workout Nutrition is Important – Fitness freaks and body-builders everywhere always seem to put a great deal of focus on post-workout meals, but what you put into your body before you start working out deserves just as much attention. Filling your body with proper nutrition prior to working out will allow you to see considerable gains throughout your entire body, and this is something that’s absolutely necessary if your main goal is to build up your precious muscles. Additionally, eating a nutritious snack before even touching a dumbbell will give your body the energy it needs to keep moving in order to set a new PR.

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Want to Lose Weight? Do These 6 Things at Every Meal

Jenny Sugar from POPSUGAR shared that before you lift that spoon, fork, or cup up to your lips, make sure you’re doing these things every time you sit down to eat.

  1. Drink this: Grab a big glass of water and drink half of it before even starting your meal. It’ll help you feel fuller faster, so you’ll eat less.
  2. Your mama was right: Make sure to eat veggies at every. Single. Meal. Yes, even breakfast! Throw broccoli and beans in your smoothie, some mushrooms and tomatoes into your omelet, or zucchini into your oatmeal. And for either lunch or dinner, make your meal one enormous salad — it’s an easy way to fill up without eating tons of calories. Aim for half your plate to be filled with veggies, and use grains and protein to accent that meal.
  3. This is the magic combo: Woman can’t live on carbs alone, and if you tend to feel groggy after your morning bowl of cereal or your midday pasta, this is why. Fiber and protein are both a must. Fiber makes you feel full for longer and protein will sustain your energy and also help keep hunger at bay. Figure out a combo that adds up to at least 25 grams of fiber and between 50 and 100 grams of protein per day (depending on your activity level).
  4. Calories count: Keep each meal between 300 and 550 calories. This will allow for two 150-calorie snacks and ensure you’re not dipping below 1,200 calories, which can make losing weight impossible.

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FREE ATTENDANCE TICKETS for Students on 7/26/17 at the DuPage County Fair

Join FORWARD

for Get in the Action Day

at the DuPage County Fair   

July 26, 2017 10am-4pm


To obtain a free ticket, please click here.

To download the schedule shown below, click here.


SCHEDULE OF ACTIVITIES:

Healthy Bingo  (THIS IS A  DOUBLE TICKET HEALTHY  LOMBARD FLAT APPLE ACTIVITY!)
Where: Outside Building 1
When: 9:30am-2pm

Activity: Come play a game of active “healthy bingo” for all ages to move together and have fun. Winners will be rewarded with an edible treat while prizes last!


Soccer/Football/La Crosse/Nerf Battles/Obstacle Course
Where: North End of Fairgrounds
When: 9:30am-3pm

Activity: Fun for kids of all ages! Join the Wheaton Park District for exciting teaching skills and drills throughout the day.

  • 9:30am Nerf Battles
  • 11:00am LaCrosse Clinic
  • 12:00pm Nerf Battles
  •  1:00pm Soccer Clinic
  • 2:00pm Flag Football Clinic

Cooking Demonstration
Where: Building 2
When: 10am-12pm

Activity: Join us for a culinary experience. Chef/Instructor Chris Thielman will teach everyone how to prepare delicious and healthy recipes.

  • 10:00am Low Fat Chicken Quesadillas
  • 10:30am Kale Salad
  • 11:00am Low Fat Chicken Quesadillas
  • 11:30am Kale Salad

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What Works (and What Doesn’t) For Faster Metabolism

5 Things You Should Do After Every Workout

K. Aleisha Fetters, a health and fitness writer, and a certified strength and conditioning specialist through the NSCA shared that you crossed the finish line, crushed your circuit routine or cranked out your last set at the squat rack — but you’re not done yet. For optimal health and exercise results, you need to cap off every sweat session with these five post-workout tasks.

1. STRETCH ANY MUSCLES YOU WORKED   Static stretching (Think: bend and hold) is best reserved for after your workouts. A comprehensive review published in The Scandinavian Journal of Medicine and Science in Sports concluded that pre-exercise static stretching can reduce levels of strength, power and explosive performance during the subsequent workout. When performed immediately after your workouts, however, static stretching can help you cool down, increase muscle relaxation and potentially get tight muscles back to their resting length.

“Many exercises shorten muscles and it is important to stretch them out after the workouts,” says Todd J. Sontag, a board-certified physician with Orlando Health Physician Associatesin Florida. “For example, runners typically will have tight hamstrings if they don’t consistently stretch after their long runs. The tighter the muscles get, the more likely they are to develop injuries and lose their speed.”

Immediately following your workouts, when your muscles are still warm, aim to spend 30 seconds to one minute stretching each muscle group that feels particularly tight.

2. WASH UP   One study, by FitRated.com, found that free weights are covered in 362 times more bacteria than a toilet and a treadmill in 74 times more bacteria than a water faucet. Once trapped on your skin and in your workout clothes, those germs thrive in hot and sweaty environments.

The best way to nix them is to get those sweaty threads off ASAP and scrub up with an antibacterial wash, says Philip Tierno, PhD, clinical professor of microbiology and pathology at the NYU School of Medicine. While taking a shower right at the gym is your best bet for combating any viruses stuck on your skin and preventing yeast infections, it’s a good idea to keep shoes on your feet at all times, according to a position statement from the National Athletic Trainers’ Association.

If possible, keep your dirty workout wear separate from other belongings and wash them using your washing machine’s sanitize cycle (if it has one), hot water or (if you’re working with whites) bleach. The heat setting on your dryer can also help kill any germs that weren’t washed away.

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For Schoolchildren, Weights Rise Along With Summer Temperatures

Jan Hoffman shared in th New York Times that summer is the season when children play outdoors tirelessly until nightfall, burning up all the energy they had stockpiled throughout the school year, right?

Reality check: According to a new national studyof younger elementary school students, the risk of gaining excessive weight is far greater during the summer than when they are in school.

A nationally representative sample of 18,170 kindergartners was weighed in the early fall and again in the late spring from 2010 through 2013, when the children were finishing second grade. The prevalence of children who were overweight increased to 28.7 percent from 23.3 percent. The prevalence of those who measured as obese grew to 11.5 percent from 8.9 percent. Most strikingly, according to the study published on Wednesday in the journal Obesity, all of the increases were during the summer breaks. No increase in the prevalence of being overweight or obese was seen during the school year.

“It’s dispiriting how little progress we can see as a result of all these school-based fitness and nutrition programs,” said Paul von Hippel, the lead author and an associate professor of public affairs at the University of Texas at Austin. He was referring to initiatives such as soda bans, recalibrated school cafeteria food and more attention to physical education and nutrition curriculums. Read more

WHAT IS THE BEST ANTI-AGING EXERCISE?

New research shows that certain forms of exercise have the most profound anti-aging effects.

A study, published in the journal Cell Metabolism, assigned participants in two age groups — 18–30 and 65–80 — and divided them into three training categories: high-intensity interval training (HIIT), weight training or a combination of the two.

After three months, researchers compared muscle biopsies of both groups and found that strength training increased muscle mass and HIIT increased mitochondrial activity, a cellular process that declines with age and is associated with increased fatigue and inability for muscles to burn excess blood sugar. The HIIT/strength training combination had the biggest effect in older adults, helping to decrease aging at the cellular level.

In a statement about the research, K. Sreekumaran Nair, MD, a diabetes researcher at the Mayo Clinic and senior author of the study noted, “These things we are seeing cannot be done by any medicine.”

The research points to the benefits of incorporating HIIT and strength training into your routine as you get older.

“The rate at which we lose muscle mass varies dependent upon our level of activity and engagement in meaningful exercise,” Bell says.

In other words, you’re more apt to maintain muscle mass and keep body fat in check as you age if you’re physically fit.

To maximize the benefits, Bell suggests incorporating HIIT and strength training into each workout.

HIIT is defined as mixing intense bursts of exercise with short periods of active rest; a run-walk combination is a good example of HIIT. Interval training can be incorporated into activities ranging from walking and biking to swimming. These bursts keep your heart rate up and help burn fat and, according to Bell, “High-intensity interval training is considered one of the best ways to improve cardiorespiratory and metabolic function.”

BUT DON’T FORGET STRENGTH TRAINING

Strength training is also important to maintain good health as you age. A 2016 study published in the journal Preventive Medicine found that older adults who did strength training at least twice per week had a 46% lower odds of death from all causes during the study period, a 41% lower risk of cardiac death and 19% lower odds of dying from cancer than those who did not strength train.

Bell suggests building strength by training with weights 2–3 times per week. “In order to optimize results a person must be utilizing the appropriate amount of resistance, performing the exercises with proper [form] and building in recovery time,” she says.

A physical therapist or personal trainer can create a workout regimen that incorporates interval and strength training that is targeted toward your current fitness level. The effort could help keep you looking and feeling stronger, healthier and younger.

If You Want to Up Your Fitness Game

POPSUGAR shared that we’ve all been there: out of breath, over it, and ready to throw in our gym towels and never look back. Oftentimes this happens because we’re not seeing progress with our workouts, at least not the kind we were expecting. What gives? To get to the bottom of what’s stalling our progress, we turned to personal trainer Austin Lopez, CSCS.

More often than not, it’s likely that the “overload principle” is being ignored, Austin told POPSUGAR. A basic tenet in training, the overload principle is easy to grasp and makes total sense. Put simply, we need to consistently be working harder to see change. “You have to push yourself more because the body is good at adapting to whatever you throw at it,” Austin said. If you want to see changes, you need to change it up — and often. But you don’t need to go into it blindly. In fact, there’s a ton of evidence on exactly where you should devote your efforts.

1. Time and Frequency

You don’t necessarily have to give up the classes you love or your sacred time on the treadmill; just do more of what you’re already doing. This can happen in a lot of ways, said Austin. For starters, add an extra class or gym session onto your schedule. If that’s not possible, try adding time to your existing workouts. Instead of a 45-minute TRX class, look for a 60-minute class; even challenging yourself to an extra 10 minutes on the treadmill can lead to results.

 2. Speed

When it comes to cardio-based workouts like running, cycling, or time on the elliptical, challenge yourself to increase your overall pace. If you usually run an 11-minute mile, start to shave that down to a 10-minute mile by slowly increasing the speed of your runs. You can also work on speed by incorporating interval training into your cardio and strength workouts by alternating between a period of maxing out your efforts with a period of recovery. Think HIIT, Tabata, and tempo runs.

This type of increased intensity will also aid in weight loss, said Austin. “From an exercise perspective, interval training is the most effective way to get lean,” he said. “The more intense the workout, the more the body has to recover, which translates into more calories over time.” This is due to the afterburn effect (excess postexercise oxygen consumption, or EPOC), which helps to increase your metabolism, resulting in hundreds of extra calories to be burned throughout the day.

3. Load

The easiest way to think about load is to equate it with weight. Essentially you’re “loading” the body up with more weight and challenging it to work harder. The next time you’re in a strength-training class or at the gym, choose a heavier weight than you’re used to. You may be surprised that you can actually manage more than you thought possible. If more weight seems daunting, start by doing shorter sets with less reps. “By going heavier, you’ll be breaking down muscle at a higher rate, making it stronger than it was before,” said Austin.

The Right Way to Incorporate Frequency, Speed, and Load

If you’ve hit a wall, there’s no better time than now to start upping your intensity in one of these areas. While Austin’s advice is to go “as intense as you can,” he added that this is all relative to the individual. “The more intense you make any workout, the more unsafe it can become,” he said. “Ease into it, and find out what’s possible for you.” While you are tasking yourself with going harder, you still want to make sure your form is on and you aren’t feeling lightheaded or dizzy while working out. “Push it little by little,” said Austin.

A good way to keep yourself safe is by focusing on only one of these areas at a time (frequency, speed, load). Besides preventing injury, “it’s also a great way to measure your success rate because it controls one variable.”